Sweep the Floor (by sweetzen)
Posted: Wed Apr 02, 2008 12:21 am
This movement is strictly for your lower back and the muscles on the side of your torso. I use it to give my arms a rest in between some of the other exercises. Here it is:
Sweep the Floor
You are going to be swinging the shovelglove in a wide arc, so give yourself room. Stand with your feet more than shoulder width apart, knees bent slightly. You will be bending over somewhat, just like you were sweeping the floor with a broom. Grip the shovelglove with both palms facing in, and your hands far apart (one hand towards the head, the other towards the base of the handle). The farther apart, the better.
With the head of the shovelglove about 4 inches off the floor, swing it up above knee level, bringing the base of the handle up to your shoulder on the opposite side. At the top of the motion, the handle will be parallel to your "pushing" arm. Your torso will twist, and you should feel tension in your side and lower back muscles. Bring the head down and to the other side in a controlled motion, raising it above knee level. There is not as much twist on this motion, because your arm is not moving across your body.
Switch sides, and repeat.
Two things to keep in mind, for this exercise: (one) Plant your feet. You want the twist to come from your torso, not your legs. Your feet should not move at all; and (two) Watch your speed. You don't want to do this one too quickly, because you could pull a muscle in your back. Pay attention to the amount of tension in your back and sides, and vary your motion accordingly.
I enjoy the workout this gives my sides and lower back, as it has much more "twist" than any of the canonical exercises. I'd like feedback, and any refinements you have to offer. Thanks.
Sweep the Floor
You are going to be swinging the shovelglove in a wide arc, so give yourself room. Stand with your feet more than shoulder width apart, knees bent slightly. You will be bending over somewhat, just like you were sweeping the floor with a broom. Grip the shovelglove with both palms facing in, and your hands far apart (one hand towards the head, the other towards the base of the handle). The farther apart, the better.
With the head of the shovelglove about 4 inches off the floor, swing it up above knee level, bringing the base of the handle up to your shoulder on the opposite side. At the top of the motion, the handle will be parallel to your "pushing" arm. Your torso will twist, and you should feel tension in your side and lower back muscles. Bring the head down and to the other side in a controlled motion, raising it above knee level. There is not as much twist on this motion, because your arm is not moving across your body.
Switch sides, and repeat.
Two things to keep in mind, for this exercise: (one) Plant your feet. You want the twist to come from your torso, not your legs. Your feet should not move at all; and (two) Watch your speed. You don't want to do this one too quickly, because you could pull a muscle in your back. Pay attention to the amount of tension in your back and sides, and vary your motion accordingly.
I enjoy the workout this gives my sides and lower back, as it has much more "twist" than any of the canonical exercises. I'd like feedback, and any refinements you have to offer. Thanks.